Monday May 16th, 2016

 

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C3 was well represented at the Downtown Throwdown in Jacksonville this past weekend.

Strength

Back Squat

  • 5 reps @ 65% 3RM
  • 3 reps @ 75%
  • 3 reps @ 85%
  • 2 reps @ 95%
  • 3 x 1 to establish 1RM

Conditioning

Murph Training

2 rounds of 10 minutes to complete the following:

  • 800m Run

Then AMRAP of:

  • 5 Pull-up
  • 10 Push-ups
  • 15 Air Squats

Once the first ten minutes is up, repeat with no rest, starting with the 800m run.

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